Build a deep self-acceptance with this hypnotic script by experiencing it through multiple perspectives and sensory channels. After learning the original concept for this script from Leslie Cameron Bandler, I have created a special version for this book. Read the script below out loud to yourself, allowing enough time to complete the steps and to fully participate in the exercise. Recommendation: try reading the entire script aloud and recording it.Then, listen to it before you go to bed. If you prefer to hear someone else’s voice, you might ask a trustworthy friend to read it aloud to you.

One of the most common questions about self-hypnosis scripts is “How many times do I need to go through the script?” The answer is very simple—as many times as it takes to see results. This is a very powerful pattern, however, and I suggest that you work on it once only, thoroughly, and then let it be for a few weeks. Write in your journal about new insights and other life improvements you encounter during that time.

The power of self-hypnosis is not in the words you say in the script, but in the images your mind keeps on producing after the script has long been forgotten.

The script

“Let’s begin by finding a nice warm position in which you can lie down or sit in a comfortable, yet soothing, way. While you adjust your posture to make yourself even more comfortable, maybe you can even take a few deep breaths, slowly and tenderly, and allow yourself to become more and more relaxed.

You are doing this exercise to enjoy and feel better about yourself, not to fulfill other people’s wishes. These twelve minutes are for you and only you and only you deserve your next twelve minutes of re-la-x-a-tion.

And some people believe that in doing twelve minutes of Neuro Linguistic Programming, they are not allowed to move, but not you. You can move, you can stretch, and you can keep adjusting the way your body can REST to make you FEEL MORE COMFORTABLE, EVEN MORE RELAXED.

More thoughts that are coming your way are respectful of your wish to stay calm and relaxed, and they pass by as you guarantee you’ll get back to them later.

A bit later, after you experience the greater appreciation and acceptance your loved ones have for you. Even when you can’t really see it or hear it, just knowingness and it’s there.

And while you can imagine or picture to yourself what kind of unconditional love you can create an image of someone who loves you as you are. It can be a relative, your father or mother, a brother, a sister, your spouse, a friend from the past or the present, someone you know or even someone who died a long time ago. If you cannot imagine someone close, allow any memory to come to you of anyone who helped you in some way in some day which has left you with a feeling of being appreciated and worthy of love.

Take a few minutes, let your mind scan your memories, finding an image. You can continue enjoying the sense that comes from allowing scanning that enhances the relaxation that some parts of your body have begun to experience. Place aside the image that you found, to let it rest off to the side for a little while, knowing that we’ll return to it soon enough.

Now, as you feel some increase in your natural wish to close your eyes, you can also let your shoulders feel their natural weight; feeling your breath as it finds a restfully deep and slower arc…and as you experience a moment, you can almost hear the serenity within your mind.

And as you do, imagine a wide screen, like in the movies, a big white screen spread in front of you, and on that screen you can see an image, a movie, of you as you sit at an old wooden desk, writing your autobiography.

And you can choose whether you are using a pen or a pencil, maybe even a feather with blue ink, maybe you’re typing your autobiography on a computer or on a typewriter… but you see yourself there writing your autobiography with the enthusiasm of telling your life story to the world.

The story of your life is being written by you. And that image of you shows the calm, the relaxing, as you enjoy discovering the hidden treasures in your life, the legacy that you will leave behind, the lessons you have learned, the good and varied experiences that have formed who you are today.

And you can also choose other details in the image of yourself sitting at that desk writing your autobiography.

You can choose the colors of the room, the comfortable temperature, that comfort and ease, as the surface you are on presses up to support you in space. You may even have a glimpse of the words that you see yourself writing, good words, and as you focus on that image, you might want to imagine yourself really sitting there, you, yourself, moving your fingers writing your autobiography.

And you can begin to get a sense of someone, just like in childhood, when someone who loves you dearly enters the door and you just know for sure who that person is. The same feeling can come to you now as you allow the image of that person to come to you and…

As you are writing your autobiography and you look at the other corner of the room, you notice someone standing there, on the other side of the glass door.

You get that feeling again, that this is the person you thought about moments ago. The person who loves you dearly and who accepts you just as you are.

And you can notice that the person who loves you is looking at you sitting at that desk writing your autobiography, and right then and there you choose to include this person in your book of life.

As you experience this inspiration, you can now describe this person and write about this person, about how wonderful and precious the unconditional love and affection are that you feel around that person, about how you cherish the time you had together.

Taking as much time as you need and want, you are allowed to remain in a deep relaxed state of mind and body and now…

…as you think about you, and give yourself a few moments dissociating yourself from the image, thinking about you sitting at a desk writing your autobiography, seeing yourself in that image. Seeing from a point on the side of the room, from where the loving person is standing. Imagining what would it be like standing there next to that person, looking from behind a glass window, looking at you writing there at that desk…as you, standing on the outside, with the person who loves you, unconditionally, as both of you are looking at an image of you writing your autobiography, sitting there in the room…while slowly and surely you can experiment further with that feeling, stepping over and entering into the body and mind of the loving person who is standing right next to you, while you are both looking at the person inside who’s writing his autobiography, you and your autobiography, at a desk…

In becoming that loving person you can begin to discover the pleasant feeling of that love, and the expanding sense of the world in that room from their eyes, feeling a special appreciation, a certain respect and that kind of unconditional love that person feels and offers you…

And can you imagine what it would be like, being that person for a little while, to know what it is like thinking lovingly and dearly about you, how it is all about you and your life right now, loving you as you really are, respecting you, appreciating you, enjoying how unique you are.

Experiencing life through their eyes, you can have a sense of you through their eyes, through their full acceptance and hope and wishes for you. You can even allow those feelings to be named, as the words occur to you to name those loving feelings, taking all the time you need for a good word to emerge, to name those feelings.

As you let it come to you, with the time and space for that, you can simply savor the appreciation and love that you are getting to know so well.

So well that you find yourself carrying them with you as you again stand beside that person, both of you looking at you writing your autobiography at the desk inside the room…

…and you begin to drift back through the glass window, back into your body, into you who is writing, able to write all about this experience, inspired to add it to your book of life, thinking about sharing this with the world, this complete love and appreciation, this joy you increasingly can take in your unique, specialness.

This joy of fully understanding yourself, appreciating yourself, actually loving yourself more and more in this new way.

As you step back into yourself, into the you who is writing your autobiography, you actually experience holding the pen or pencil or typing, and letting the writing flow through you with complete freedom and ease.

This way, all your experience pours from you into this book, so that you richly describe your new feelings, your memories of knowing complete love through this other person, your glimpse of the future with such full joy in your unique being, writing about imaginary memories of this future as real life experiences, real events with your unconscious mind guiding you through them, guiding you with those rich feelings of respect for yourself, rich feelings of truly accepting yourself, this knowing that you brought along with you, that makes room for your greatness in all senses.

In these moments a year’s worth of writing has poured out, so that as you finish, you can enjoy softly, gently closing your eyes, with your breathing deep and deeper, slow and slower, and with this satisfaction sending a hint of a smile to your lips.

Now, as you begin counting up toward enjoying feeling fully refreshed and alert, you stretch your arms forward as you count up to five when you will fully awaken, opening and closing your hands, moving your head and stretching your neck gently upward, and when you reach number five, opening your eyes for fully refreshed, alertness.

As you finish this experience, notice the changes that you feel in your body and mind right now. How great is your appreciation for yourself in this moment? Take a few moments with… to experience just how important that feeling is… how great it is to use it and make it a permanent part of the life you are living… your life… the life you have described in your continuing autobiography…”

Notes

At the end of the session, give your client a few minutes to rest silently, and then discuss the possible future consequences of the mental change. During the post-session talk, let your client speak most of the time (use silence to encourage speech), and make notes of possible hidden agendas or mental blocks. In the next session, address any such issues without exposing your findings to your client. My personal recommendation is to end the session with the anticipation of seeing small but meaningful differences in their appreciation of themselves and of the attitudes that other people have toward them.